9/2/11
Thursday, August 11th, 2011
A.Power clean; x 2,2,2,2,2,2; rest 4 mins
B. Halting CG DL; x 3; x 3; rest 3 mins @ 115% above check cathletics for video
C1. GHR; x 12-15; x 3; rest 60 sec
C2. GHD sit-ups; x 12-15; x 3; rest 60 sec
Wednesday, August 10th, 2011
AM
For time:
1km row
50 thrusters @ 44#
30 chins COVP
PM
For time:
Run 800m
30 MU
Run 800m
For time:
1km row
50 thrusters @ 44#
30 chins COVP
PM
For time:
Run 800m
30 MU
Run 800m
Tuesday, August 9th, 2011
AM
5 sets of:
6 Box jumps 24"
9 T2B
20 sec AD @ 100%
rest 7-10 x work
PM
A.Snatch; x 1.1(rest 10 sec); x 6; rest 3 mins
B.Snatch Pull (to belly button); x 3; x 3; rest 3 mins @ 115% above
C.B.Sqt; x 2; x 4; rest 3 mins @ 85%
5 sets of:
6 Box jumps 24"
9 T2B
20 sec AD @ 100%
rest 7-10 x work
PM
A.Snatch; x 1.1(rest 10 sec); x 6; rest 3 mins
B.Snatch Pull (to belly button); x 3; x 3; rest 3 mins @ 115% above
C.B.Sqt; x 2; x 4; rest 3 mins @ 85%
Sunday, August 7th, 2011
AM
A.Split jerk; x 2,2,2,2,2,2; rest 3 mins
B.Push press; build to 1 tough set of 3 reps in 8 mins
C.1 power clean+2 split jerks @ 40% of current best; every 60 sec for 8 mins
PM
12 min amrap:
Run 400m
12 KBS- 2pd
A.Split jerk; x 2,2,2,2,2,2; rest 3 mins
B.Push press; build to 1 tough set of 3 reps in 8 mins
C.1 power clean+2 split jerks @ 40% of current best; every 60 sec for 8 mins
PM
12 min amrap:
Run 400m
12 KBS- 2pd
Saturday, August 6th, 2011
AM
5 sets of:
5 Hang Power Snatch-Tough
6 Burpees AFAP
20 DU
rest 7-10 x work
PM
21,15,9
C2B
OHS @ 115#
5 sets of:
5 Hang Power Snatch-Tough
6 Burpees AFAP
20 DU
rest 7-10 x work
PM
21,15,9
C2B
OHS @ 115#
Thursday, August 4th, 2011
A.Power clean; x 3,3,3,3; rest 4 mins
B. Halting CG DL; x 3; x 3; rest 3 mins @ 110% above check cathletics for video
C1. GHR; x 12-15; x 3; rest 60 sec
C2. GHD sit-ups; x 12-15; x 3; rest 60 sec
B. Halting CG DL; x 3; x 3; rest 3 mins @ 110% above check cathletics for video
C1. GHR; x 12-15; x 3; rest 60 sec
C2. GHD sit-ups; x 12-15; x 3; rest 60 sec
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